Thanks for looking that up, as I didn’t know the info about nose breathing opening more airways. A couple decades ago, I got into swimming regularly. A book about swimming technique recommended inhaling through the mouth and exhaling through the nose, noting that was the opposite process from running.
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I’ve found using a breathing cadence, like others mentioned helps a lot. The other thing that helps me is to make sure I’m “belly breathing,” where your stomach sort of goes in and out vs your chest and shoulders going up and down.
I know what you mean about it being hard to go slower. I’m the same and end up feeling like I’m shuffling and might as well just be walking, lol.
I definitely don’t think running has any magical health benefits you can’t get other ways. Even before I started to pick up running again last year, my heart rate was in the 60s and all bloodwork was great. In my conditioning test at work, I also only did slightly better than when I didn’t run at all. The only thing I like about running is it gets me outside.
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I think part of the reason you struggle with running so much is because you keep telling yourself how bad it is and how bad you are at it. Nothing wrong with that if you have no desire to run or improve your running, but you do want to improve and telling yourself how hard it is only makes you think about that during, which becomes self fulfilling.
You and I are similar height (yea you got 15/20lbs on me) but CV wise you’re better conditioned than I am and I’m not a talented runner (and I hate running too), but I get on the treadmill push those thoughts out. You can get in decent enough running shape. Plus like others said push past the first 10/15 mins and you get a better rhythm.
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3.5.21 C4 W1 D3 - Squat
WARM UP
Jog neighborhood lap - 0.34 miles in 3:18
3 ROUNDS (7:30)
- walking lunges (10 ea all rounds)
- ring pull ups (9, 8, 8)
- push ups (17, 17, 16
- jumps (5, 5, 5)
Meant for that to be a warm up and it turned into a mini conditioning circuit.
SQUAT
120 x 5
190 x 5
210 x 5
240 x 5
Well, the next two weeks are going to be interesting. Started 5/3/1 with a 250 TM and I’m supposed to hit 270 for 5 in two weeks.
HANG POWER CLEAN
185 x 2
205 x 2
225 x 2 (hook grip)
245 x 2 (add straps)
255 x 1
Had 255 for an easy double but I nearly blacked out again. That virus has some lingering effects. I almost powered through but it’s not worth brain damage.
Planned to do DT after lifting but the mini circuit at the beginning and a time crunch crossed that off the list. I’ll save it for tomorrow. Cleans felt awesome minus the head rushes. I got one after the first rep with 225, too. It was dumb to do the second but I survived. Didn’t want to test it again with 255. Hang power cleans have temporarily replaced power cleans as my favorite lift. It feels good to clean twice a week again.
Playing with the idea of doing a daily circuit of lunges, push ups, and pull ups in the back yard. Might shoot for 50 lunges, 50 push ups, and 25 pull ups on non-leg days. 30 lunges was plenty today. I might also just bust out the lunges and then do some rest/pause work for the push ups and pull ups.
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3.6.21 
WARM UP
- Neighborhood lap
- 20 lunges
- 30 push ups
- 10 + 5 pull ups
DT
5 ROUNDS
- 12 deadlift
- 9 hang clean
- 6 push jerk
135 lbs. 15:07. I about quit after round 3. I was dying and hit the timer at 7:20. I sat down for 80 seconds and started again. The last two rounds were paced intentionally. I was struggling to breathe and not puke. The nausea was the factor that decided when I could go again. 15:06 isn’t bad considering I felt slow.
Should’ve put my watch on cardio to see my breathing rate. I would have guessed my heart rate was higher than this shows.
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3.7.21 C4 W1 D4 - Bench
BENCH
120 x 5
160 x 5
185 x 5
210 x 5
with
UNDERHAND ROW
185 x 5
235 x 5
235 x 5
235 x 5 + 185 x 10
Rows with body English.
BTN OHP 550 SET
95 x 14, 10, 8, 6, 6 (44)
PRESS DOWN
120 x 15, 11
120 x 11 + 70 x 13
Not very motivated today. Had the entire day and I could only do the bare minimum. Oh, well.
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What sort of 5/3/1 template are you doing where you are supposed to do 5x at 20# over your TM? I know I’m not up to date with everything in 5/3/1 forever, but my 1’s week is 1+ (max of 5) at 95% TM, and that’s the third week of the cycle. The only time I ever go over my TM is when I’m doing Jokers, which aren’t exactly Wendler-approved anymore.
I’m on my fourth cycle and I’ve been increasing my TM by 10 lbs each time. My TM is up to 280 now. I’m reaching that point where I’ll hit the ceiling and have to reset. I’m hoping to get through five cycles.
Even still, you went in and got the work done. Good job, man. Slow and steady is still progress.
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Fortunately, the bare minimum is my planned lifting session. The extra stuff is conditioning related. Worst case scenario, I achieve my goal of maintaining size and strength.
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I see, I could have just looked at the header line of one of your workout posts and realized that, duh.
This is why I start with a very conservative TM, though. Also, you don’t have to reset until you can’t hit the minimum reps of 5/3/1 depending on the week.
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Well, I’m running 5s PRO so that might be this cycle. If I successfully finish this cycle then I’ll raise my TMs accordingly and then run traditional 5/3/1 using your approach of capping the PR sets at 10, 8, and 5. I have a feeling that I won’t hit those numbers so it’ll be time to go back a few steps and go again.
Having those goals/caps of 10, 8, 5 eliminates so much stress for me. The e1RM killed me the first time I ran 5/3/1. I’d be doing deadlifts and do the math and realize I only needed 17 reps to beat last week’s e1RM. I hated that.
Your approach is more of a “do this if you can and then stop”. If I can’t hit the top end of the numbers then I’ll know I’m approaching the ceiling of the TM. That might be a good time to run Advanced 5/3/1 (instead of starting with that). I could finish a cycle or two of heavy 5s, 3s, and singles before resetting the TM.
I have no trouble being negative so I want to point out that this is my best run of 5/3/1 and I’m enjoying my sessions with the iron. I’m not sure if I’m doing enough supplemental work, but this is an ongoing experiment. If my strength improves over time then I win. My physique will probably stay the same because, quite frankly, I’m not doing what is necessary to improve that. And I’m okay with that. I’m enjoying food and drink and not turning into Mr Potato Head and that’s winning in my book.
(Positive post number 7 out of 9672 total posts)
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This is why I frequently change variables in my training: to make baselines non-comparable. I’ll set 1 PR in the morning and 1 in the evening. 1 with no sleep, 1 with lots. 1 meal, 3 meals, no meals, etc etc. It gets me out of my own head. The only thing I CAN focus on is effort. Did I give this set as much effort, if not more, than the last week. If so, I KNOW I progressed. If not, I took a step back, and sometimes we need to do that to get momentum for a running leap.
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3.8.21 C4 W2 D1 - Deadlift
Wasn’t planning to train today but I had to go to the building where the gym is located so took my stuff with me.
TREADMILL
1 mile run, 4 min at 6.4mph, add 0.1mph each minute until done - 9:13
DEADLIFT
205 x 5
305 x 5
350 x 5
395 x 5
HANG POWER CLEAN
185 x 3
205 x 3
225 x 3 x 3
Supposed to be 175, 200, and 225 but I didn’t want to mess with those increments.
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3.11.21 C4 W2 D2 - OHP
Planned to do this yesterday but I was too busy at work. Got up early to make sure I got it done today.
BPA
3 x 15
OHP
30 x 10
80 x 5
105 x 5
120 x 5
135 x 5
BAND J PULL
2 x 10
INCLINE 550 SET
145 x 16, 10, 9, 7, 8 (50)
AXLE CURL 350 SET
70 x 20, 13, 10
I continue to maintain my standard of “Just Don’t Suck” but I’m definitely not excelling. I’ll have to settle for being better than most people my age. Anyone know a hypnotist that can convince me to do more cardio?
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Sign up for a half marathon today.
Pay your entry fee.
Put in for the time off work.
Ask you family and friends to come cheer you on.
Instant motivation.
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I will attest from personal experience that this method works
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Remember this is by design and therefore you are achieving your goal. To be excelling you would probably be spending more time and mental energy on this hobby than you intended to/allocated.
Plus cardio sucks.
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Correct. It’s strange. I have this desire to be in better shape, but it just isn’t in the cards right now. I have a limited amount of time that I’m willing to give to training in a given week. I find myself in an either/or situation. I can either lift weights or I can focus on conditioning, but not both.
Two things let the iron win that battle: 1) the pursuit of strength (even though it’s slow) and the physique. 2) I know that I do enough cardio for good health so it’s easy to let that slide.
I’m picturing the hypnotism from Office Space. I don’t want motivation; I kind of wish my brain wanted to run. My wife looks forward to her running sessions whereas I just endure what little I do. On the flip side, she doesn’t like to lift. Perhaps you get the desire for one or the other.
I know this stuff is all about priorities. If it’s important to you then you’ll find time for it and blah blah blah. The reality is that I’m 36, married with two kids (for now), taking two online classes for a potential career change, and working 45 hours a week as a police officer.
I could find time to train more, but I’m not willing to make the exchange and give up something else. 
Bring on the inconsistent WODs and sprints!
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It will, because it won’t want to endure the consequences of failure.
This is Dan John’s “Alpo Diet” idea.